Do you feel stressed out lately and are you wondering what’s going on? Did you consider that your gut may be imbalanced? In this article, we explore this possibility further.
Estimated reading time: 6 minutes
Stress has an unwavering ability to disrupt just about every aspect of our health. From our ability to have a good night’s sleep, to disrupting our day-to-day routines, stress can affect the balance of your body in more ways than one. More notably, there have been health and wellness trends circulating, discussing the strong link between gut health and stress. If you’ve been struggling with symptoms such as bloating, cramps and poor digestion, in addition to overheating feelings of stress, there might be an easy explanation for this. In this blog we will take a deep dive into the connection between stress and gut health, why this matters, and how to tackle any problem associated with poor health in both.
What You’ll Learn About an Imbalanced Gut:
The Gut-Brain Axis
The gut and the brain are in constant communication through a network known as the gut-brain axis. The term might sound too scientific, but it’s actually quite a simple concept to grasp. Think of the axis like a two-way busy road, with cars flowing through the central nervous system and your digestive system. Flowing between the brain and stomach, communication is facilitated by the vagus nerve in addition to chemical messengers like neurotransmitters and hormones. But why is this connection so important?
Essentially, the health of one significantly impacts the other. An imbalanced gut can amplify feelings of stress and anxiety, just as chronic stress can wreak havoc on your digestive system. When harmony is disrupted, both systems suffer.
Interestingly, your gut produces about 90% of the body’s serotonin (a neurotransmitter often called the “happiness hormone”). An unhappy gut can impact serotonin levels, shutting down that feel-good signal to your brain and negatively affecting your mood. Therefore, if your gut is out of balance, chances are your emotions and overall sense of well-being are, too.
Stress and Your Stomach
Have you ever felt an unnerving feeling in the pit of your stomach, possibly before a presentation or first meeting on a date? This is your body’s reaction to feelings of stress and anxiety. Cortisol which is the body’s stress hormone, and also adrenaline is released in such instances to protect you from your brain’s perceived ‘danger’. Except, this response, also referred to as ‘fight or flight’ often can be triggered when experiencing spells of high stress, placing the bodily systems under chronic strain. When your bodys ‘fight or flight; response stays switched on, this impairs digestion, reduces the production of stomach acid, and disrupts the gut’s microbial balance, leading to symptoms like:
- Indigestion
- Bloating
- Constipation
- Diarrhoea
Should I Address the Stress or My Stomach First?
So, which should you start addressing first? Should you work on calming your stress levels in order to heal your gut, or improve your gut health to reduce stress? The answer is both! These bodily systems are interconnected, and the health of one often depends on the health of the other. Addressing them simultaneously provides the best results for alleviating uncomfortable symptoms. It’s best to start with small, manageable steps in both areas. By nurturing your gut and introducing stress-reducing practices into your routine, you can ease the feedback loop that keeps the cycle going.
Reducing Stress Levels
Stress isn’t going to disappear overnight (although it would make things a lot easier), but there are strategies you can implement to better manage it. Here are some proven methods:
- Breathing Exercises – Deep ‘diaphragmatic’ breathing can activate your parasympathetic nervous system, which helps calm the “fight-or-flight” response. You can see some effective breathing exercises to reduce feelings of stress and anxiety here.
- Exercise – Physical activity releases endorphins which are the body’s natural “feel-good” hormones, and helps reduce cortisol levels. Maintain a balance between strength and cardiovascular workouts. High intensity workouts might not be the best option this time, as they aim to increase strain on the body which can further enhance cortisol levels.
- Mindfulness Practices – Techniques like meditation, progressive muscle relaxation, and even yoga have been proven to reduce anxiety.
- Healthy Boundaries – Learn to say “no” to things that overwhelm your schedule and create unnecessary pressure. For example, if you are suffering with a busy work schedule and are asked to take on more tasks, learn to say no.
- Seek Support – Don’t hesitate to reach out to a professional, whether that’s a therapist, coach, or even your GP.
Consistently practicing these methods can make a world of difference for your stress levels and overall health.
Nurturing Your Gut Health
Supporting your gut health to limit the effect of stress on the gut is also essential. Here are some easy ways to support gut health:
Supporting your gut health is essential to reducing the impact of stress on your body. You can care for your gut in simple, actionable ways such as adding probiotics like fermented foods such as yogurt, kefir, or kimchi to your meals, as they are packed with beneficial bacteria that support a healthy gut microbiome. Include prebiotic-rich foods like bananas, garlic, and onions in your diet, as they act as food for your gut’s good bacteria, helping them grow and thrive.
Staying hydrated is also crucial since water plays a key role in digestion, keeping your digestive system functioning smoothly and supporting nutrient absorption. Try to focus on eating whole foods, including a variety of fiber-rich fruits, vegetables, lean proteins, and whole grains, to nourish your gut and promote overall digestive health.
In addition to this, be sure to minimise refined sugars and highly processed foods, as they can disrupt the balance of bacteria in your gut and lead to inflammation. During particularly stressful times, consider a high-quality probiotic supplement to give your gut an extra boost of good bacteria. By combining these gut-health practices with stress-reduction techniques, you can strengthen the connection between your gut and brain, helping you feel better inside and out.
Bottom Line
Overall, when it comes to managing stress and gut health, the solution lies in understanding how both of these functions correlate within the body. By addressing both simultaneously, you can break the vicious cycle of stress-induced digestive discomfort. Start small, whether it’s adding a mindfulness app to your daily routine or introducing more gut-friendly foods such as Kefir to your plate, marginal changes can lead to significant improvements.
